Spotlight on Nutrition Blog

National Dairy Month 2021

6/1/2021

Blog post written by Julie Summers, IUPUI Dietetic Intern

June is National Dairy Month!

National Dairy Month started as a way to distribute extra milk during the summer months. The celebration was established in 1937 as “National Milk Month.” By 1939, June became the official “Dairy Month.” Dairy foods include milk, yogurt, cheese, ice cream and more. In general, one cup of milk or 1 ½ ounces of cheese can be considered as one serving from the dairy group. Three daily servings of dairy is recommended by MyPlate.

Dairy products contain essential nutrients that can promote health, help manage weight, and reduce risk for high blood pressure, osteoporosis and certain cancers. Dairy farm families focus on producing wholesome dairy foods. Having worked on a dairy farm myself, I know how much eating dairy foods can benefit both the nutrition of our nation and the farmers who work hard every day to take care of their cows.

Image from independent.co.uk

Essential Nutrients Found in Dairy Products

Potassium

helps nerves to function and muscles to contract
helps heartbeat stay regular
helps absorb nutrients from food and excrete waste products

Calcium

helps maintain strong bones 
stored in bones and teeth (where it supports structure and hardness)
helps muscles to move and nerves to carry messages between the brain and body

Vitamin A

important for normal vision and the immune system
helps the heart, lungs, kidneys, and other organs work properly

Vitamin D

builds and maintains healthy bones
helps absorb calcium

Image from loseitblog.com

Phosphorus

helps form bones and teeth
plays important role in how the body uses carbohydrates and fats
needed for the body to make protein for the growth, maintenance, and repair of cells and tissues

Magnesium

supports muscle and nerve function
involved in energy production
fights depression, benefits against type 2 diabetes, lowers blood pressure, reduces inflammation and prevents migraines

Vitamin B12

helps keep the body's nerve and blood cells healthy
helps make DNA (the genetic material in all cells)
prevents anemia which makes you feel weak and tired

Zinc

needed for DNA synthesis, immune function, metabolism and growth
reduces inflammation and the risk of some age- related diseases

Protein

plays a role in keeping the body’s cells in good shape

help the body repair cells and make new ones
important for growth and development

Key Takeaway: Dairy provides essential nutrients that are important for health. Celebrate National Dairy Month all year long by choosing three servings of dairy foods every day!

Looking for some inspiration to eat more dairy? Check out these recipes on NutritionHub or visit winnersdrinkmilk.com!

Summer Sunshine Smoothie - featuring low-fat milk and low-fat vanilla yogurt
Garden Fresh Pizza Muffins - featuring shredded mozzarella cheese
Loaded Bacon, Cheese, and Ranch Potatoes - featuring sour cream and shredded cheese
Frozen Yogurt Bark - featuring Greek yogurt
Canned Fruity Cobbler - featuring milk and butter

Sources:

thedairyalliance.com/dairy-farming/june-dairy-month/

ods.od.nih.gov/factsheets/Zinc-Consumer/

0 Comments

National Nutrition Month® 2021

3/1/2021

0 Comments

Blog post written by Kelsey Black, IUPUI Dietetic Intern

March is National Nutrition Month®!

To celebrate this time of focusing on good nutrition, let’s take a closer look at the Dietary Guidelines for Americans. These guidelines provide advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease. The newest addition of the Dietary Guidelines for Americans (released in 2020) is the first to provide information on healthy dietary patterns by life stage. This includes birth through older adulthood, as well as women who are pregnant or lactating. If you would like more information, visit DietaryGuidelines.gov or MyPlate.gov.

Making Every Bite Count

Adults who regularly exercise and eat a balanced diet tend to feel better, have better bone health, and reduce their risk of many diseases (such as heart disease, diabetes, depression, dementia, and certain types of cancer).

So, what does a balanced plate look like? Use MyPlate as a guide! This tool can help you "make every bite count" by eating a variety of fruits, vegetables, grains, proteins, and dairy or soy alternatives at each meal. Eating a well-rounded mix of foods from each food group is important for promoting health at each life stage.

Key Messages for Every Life Stage

Fruit – Focus on whole fruits

Start your day with fruit at breakfast. Top cereal with your favorite fruit, add fresh berries to your yogurt, add chopped apples to pancakes, mix raisins into oatmeal.
Keep ready-to-eat fruits in the refrigerator for a quick snack to grab on the go.
Add a fruit salad to your dinner. Top your fish or chicken with a mango salsa.

Vegetables – Vary your veggies

Add lettuce, tomatoes, and onions to your sandwich.
Make a salad full of spinach, lettuce, carrots, tomatoes, cucumber, red onion, celery and peppers.
Keep veggies available in your fridge to snack on!
Try a stir-fry with fresh or frozen veggies for an easy side dish.

Grains – Make half your grains whole grains

For breakfast, consider trying whole grain based hot and cold cereals.
Try whole-grain pita, tortillas, whole-grain flatbread, sliced breads or rolls.
Keep whole grain crackers in your pantry and enjoy with hummus, cheese and turkey or avocado. This is a great healthy whole-grain snack!
Create your own trail mix/Chex mix with whole grain cereal.

Protein Foods – Vary your proteins

Broil lean beef cuts such as flank steak or sirloin. Roast lean types of pork tenderloin or loin tops. Slice into strips and add to dinners, salads and sandwiches.
Add chicken to your pasta or salad.
Have fish/seafood 2 times a week. Try a tuna salad sandwich for lunch or grilled tilapia or salmon for dinner. These are great source of protein and omega-3 fatty acids.
Try meatless meals! Bean-based chili, lentil soup, and bean salad are tasty and budget-friendly.

Dairy – Move to low-fat or fat-free dairy milk or yogurt

Add low-fat or fat-free dairy to your scrambled eggs, smoothies, or oatmeal at breakfast.
Top low-fat or fat-free yogurt with fruit.
The nutrients in dairy are very important at every stage of life. If you need an alternative, try lactose-free dairy or fortified soy versions of milk and yogurt.

Limit Added Sugars

Limit sugary beverages (soda, lemonade, sport drinks, or fruit drinks). Try plain water, sparkling water, or put fruit in water (lemon, mint, lime, etc.).
Choose foods with no or fewer added sugars. Examples include canned fruit in 100% juice, plain yogurt, and unsweetened applesauce.

Limit Saturated Fat

Choose foods that are high in unsaturated (or heart healthy) fats. These include nuts, seeds, and fatty fish like tuna, salmon, and trout.
Try cooking with canola oil, olive oil, or other vegetable oils instead of butter or lard.

Limit Sodium (Salt)

Pay attention to the Nutrition Facts label and chose foods with a lower percent Daily Value (% DV) for sodium on the label. This is especially important for those who have high blood pressure, diabetes, or kidney disease.
Cook at home! When you cook at home, you are in control of how much sodium goes into the meals you cook. You can add flavor to foods by using herbs, spices, lemon, lime, and vinegar instead of salt or seasonings high in sodium.